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  6. Cranberry beans vs. Cowpea (Black-eyed pea)

Cranberry beans vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Summary of differences between Cranberry beans and Cowpea (Black-eyed pea)

  • Cranberry beans has more Fiber, while Cowpea (Black-eyed pea) has more Iron.
  • Cranberry beans contains 2 times more Calcium than Cowpea (Black-eyed pea). While Cranberry beans contains 50mg of Calcium, Cowpea (Black-eyed pea) contains only 24mg.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Cranberry beans vs Cowpea (Black-eyed pea) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more CalciumCalcium +108.3%
Contains more PotassiumPotassium +39.2%
Contains less SodiumSodium -75%
Contains more IronIron +20.1%
Contains more CopperCopper +16%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +15.6%
Contains more ManganeseManganese +28.4%
Contains more SeleniumSelenium +92.3%
~equal in Magnesium ~53mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +71.3%
Contains more Vitamin B6Vitamin B6 +23.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.202mg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~208µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more ProteinProtein +20.8%
Contains more CarbsCarbs +17.8%
Contains more OtherOther +16%
Contains more FatsFats +15.2%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.119 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
34% 11% 55%
Saturated Fat: Sat. Fat 0.138 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains less Sat. FatSaturated Fat -13.8%
Contains more Poly. FatPolyunsaturated fat +13.1%
~equal in Monounsaturated Fat ~0.044g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Cowpea (Black-eyed pea) Opinion
Calories 136kcal 116kcal Cranberry beans
Protein 9.34g 7.73g Cranberry beans
Fats 0.46g 0.53g Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Net carbs 15.86g 14.26g Cranberry beans
Carbs 24.46g 20.76g Cranberry beans
Magnesium 50mg 53mg Cowpea (Black-eyed pea)
Calcium 50mg 24mg Cranberry beans
Potassium 387mg 278mg Cranberry beans
Iron 2.09mg 2.51mg Cowpea (Black-eyed pea)
Sugar 3.3g Cranberry beans
Fiber 8.6g 6.5g Cranberry beans
Copper 0.231mg 0.268mg Cowpea (Black-eyed pea)
Zinc 1.14mg 1.29mg Cowpea (Black-eyed pea)
Phosphorus 135mg 156mg Cowpea (Black-eyed pea)
Sodium 1mg 4mg Cranberry beans
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Manganese 0.37mg 0.475mg Cowpea (Black-eyed pea)
Selenium 1.3µg 2.5µg Cowpea (Black-eyed pea)
Vitamin B1 0.21mg 0.202mg Cranberry beans
Vitamin B2 0.069mg 0.055mg Cranberry beans
Vitamin B3 0.515mg 0.495mg Cranberry beans
Vitamin B5 0.24mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.081mg 0.1mg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Folate 207µg 208µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.119g 0.138g Cranberry beans
Monounsaturated Fat 0.04g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.199g 0.225g Cowpea (Black-eyed pea)
Tryptophan 0.111mg 0.095mg Cranberry beans
Threonine 0.393mg 0.294mg Cranberry beans
Isoleucine 0.412mg 0.314mg Cranberry beans
Leucine 0.746mg 0.592mg Cranberry beans
Lysine 0.641mg 0.523mg Cranberry beans
Methionine 0.14mg 0.11mg Cranberry beans
Phenylalanine 0.505mg 0.451mg Cranberry beans
Valine 0.489mg 0.368mg Cranberry beans
Histidine 0.26mg 0.24mg Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Cranberry beans
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
38%
Cranberry beans
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 17)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.4)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.